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Mi-Stength (Wed Night)

12/21/2016

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Warm-Up:
Mobility & Dynamic - 2 hips & 2 shoulders


Activation- relays
Groups of 3 (meet at cable machines & line them up in their groups)
P1 - Runs shuttle (3 length)
P2 - Air Squats
P3 - plank and reach


Strength Circuit - (25 minutes) let them work at their own paces
Station 1 - Box Step Ups - 8/8
Station 2 - DB Bench Press - 8
Station 3 - KB Squats - 8
Station 4 - Inverted Trx Rows - momentary muscle failure - mmf
Station 5 - Sit-outs
Station 6 - Alt
Shoulder Press - 5/5


Finisher - your choice
"Last man/woman hanging"
Every minute chin-up hold (dead hang if you can't do the hold) for 20 seconds then perform
5,6,7,8 etc... Push-ups increasing each preceding minute. until they can't. If they drop on the hold or can't finish the push-ups they are out.

Or


Perform this months empty bar 2 minute bench challenge. Bar touches chest and they must fully lock out at top.


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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members